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DOWN HOME HEALTHY
Family Recipes of Black American Chefs
Leah Chase
and
Johnny Rivers
NATIONAL INSTITUTES OF HEALTH
National Cancer Institute
==============================================================================
BLACK AMERICAN DIET
Fat is vital for the body to function, but many Black Americans eat more than
is needed. Too much fat can increase our risk for certain diseases.
The National Cancer Institute and the National Heart, Lung, and Blood
Institute estimate that about one-third of all cancer deaths may be related to
the food we eat. Some studies show that diets high in fat and low in fiber
may be linked to cancers of the colon, breast, and prostate. These are the
leading causes of cancer deaths among Black Americans.
Diets low in fat may reduce these risks while they help us to control weight.
Losing excess weight, if we are overweight, helps to lower high blood
cholesterol and high blood pressure, two of the major risk factors for heart
disease. Cutting back on fat, especially saturated fat, and cholesterol is
very important for lowering blood cholesterol levels. And if your doctor
advises, cutting back on salt and sodium can help lower high blood pressure to
reduce the risk of stroke.
These "down home" recipes show how we can enjoy foods that are lower in fat,
saturated fat, cholesterol, and sodium; higher in fiber; and promote good
health.
And that's good news!
This booklet was produced by the National Cancer Institute in cooperation with
the National Heart, Lung, and Blood Institute and Project LEAN of The American
Dietetic Association
The text for this publication was prepared by Ruth Fremes under a contract
from the National Cancer Institute.
Book design and Art Direction by Miles Fridberg Molinaroli, Inc., Washington,
DC
Photographs by Bill Branson (portraits), Renee Comet (food) and Ira Wexler
(farm locations)
Food styling by Lisa Cherkasky
Special thanks to Pam and David Brunell of Bass and Bee Farm, Middletown,
Maryland
The Educated Palate restaurant at City College of San Francisco assisted in
testing the recipes in Down Home Healthy.
DEAR READER:
We are pleased that you have received a copy of this National Cancer Institute
booklet. We hope you find it helpful.
We are always trying to improve our publications. The best way we can do this
is by getting your reactions. At the end of this booklet you will find a
response card asking several questions. We would greatly appreciate your
taking the time to fill this out and return it to us.
All of your responses will be treated confidentially. We welcome any other
comments you may have.
Thanks in advance,
Office of Cancer Communications
DOWN HOME HEALTHY
Family Recipes of Black American Chefs
Leah Chase
and
Johnny Rivers
A Publication of the
National Cancer Institute
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
DEAR READERS:
Things sure aren't what they were. When we were kids, growing up with our
brothers and sisters, we thought nothing of getting up before dawn to walk
miles along back country roads picking wild blackberries or going to the
little fresh vegetable market and buying butter beans and mustards and then
back the many miles to a big breakfast. We didn't eat standing up or in a
rush; we all sat at the table, savoring the food and the warmth of the
kitchen. Then it was off again to help with the chores or on the long walk to
school and back. Those were considered healthy habits. Nowadays, who walks
any distance or eats with the care we did? Now, it seems that our modern
lifestyle contributes to ill health; that we exercise too little and eat too
much of the wrong things and that this contributes to our getting sick.
What's more, statistics tell us that black folks have a higher than average
risk compared to others of getting heart disease, cancer and other
diet-related diseases and dying from them. Now that's bad news. But those
same health professionals tell us there's something we can do to help change
that, and that's the good news. We can eat right. And that doesn't mean
giving up our wonderful "soul food." Not at all. By making the right food
choices for ourselves and our kids when we cook "down home-style," we can
reduce the risk of getting those diseases in the first place. That's pretty
important information. We're concerned and, in our small way, we feel we can
help. The health folks have told us what to do, we'd like to help show you
how to do it.
First, follow the Dietary Guidelines for Americans*
o Eat a variety of foods.
o Maintain healthy weight.
o Choose a diet low in fat, saturated fat, and cholesterol.
o Choose a diet with plenty of vegetables, fruits, and grain products.
o Use sugars only in moderation.
o Use salt and sodium only in moderation.
o If you drink alcoholic beverages, do so in moderation.
Then, follow our recipes and hints, which will help you follow the dietary
guidelines. We like to think they'll help start you on the road to good
health. Here's to your health and happiness.
Leah Chase Johnny Rivers, C.E.C., A.A.C.
Chef & Proprietor Executive Chef, Resorts
Dooky Chase's Restaurant Walt Disney World
New Orleans, Louisiana Orlando, Florida
*for a copy of the Dietary Guidelines for Americans, contact the Consumer
Information Center, Department 514-4, Pueblo, Colorado 81009.
LEAH CHASE
Born in New Orleans in 1923, Leah was reared in a little town across the lake
called Madisonville, Louisiana. She was the top of the line of eleven
children and though while growing up, she'd do "anything to keep out of the
kitchen," she learned all she knows by watching her mother and sisters whip up
the family meals. Most of what the Chase family ate came from the rich
variety of vegetables Leah's daddy grew in the family garden. In 1942, at the
age of eighteen, Leah returned to New Orleans and found herself waiting tables
in the French Quarter of the city. Not only did Leah love it, she wanted to
own and run her own restaurant. "I didn't intend to do any cooking at first,"
Leah remembers, "but, you see, I had so many ideas in my head about food and
what to serve, and I've been in the kitchen ever since." Her creative cuisine
and legendary Creole gumbo made Dooky Chase's, her family-owned restaurant,
into a national treasure. She uses her skill and experience to toss together
the cultures of the French, the Spanish, a little American Indian and African
into her pot. "You have to put all your lore in that pot," says the master
chef. Leah attributes the good health of her family to the limited meat in
their diet. "We were poor, but my mother never had any sick children because
when we were coming up, the beans, the cabbage, and the greens were the
mainstay. We had lots of 'em. An active member in the community, Leah often
cooks up food for housing units and homeless shelters. Her only advice is not
to limit your creativity by following any hard rules. "Rules don't no more
make a cook than sermons make a saint," she says.
JOHNNY RIVERS
If you ask him what his favorite dish is, Johnny Rivers will tell you it's
"whatever I'm preparing at the time," but he wasn't always so enthusiastic
about the art of cooking. Born in 1948, Johnny grew up in Orlando, Florida,
where his parents were steering him toward a career in medicine. After
briefly studying pre-med at Emory College, Johnny's interests turned toward
the culinary arts. Ever since he was thirteen, he had worked in kitchens
part-time. "I found I was pretty good at doing a lot of things with food,"
Johnny remembers. He also found himself captivated by the "tall chef hats and
the clanging of the steel knives. And the rest is history." He traveled
abroad to Europe and later across the States learning the tricks of the trade
as he went. He finally settled back in Florida in 1970 and went to work for
Walt Disney World Resorts. His talents and achievements as an Executive Chef
with Walt Disney have since won him world fame and countless culinary awards
and medals. Today, Johnny devotes much of his time lecturing and conducting
seminars around the country as well as helping young people to get started in
the art of cooking. He's especially concerned about the poor diet of the
Black community. "We grew up through a culture eating a lot of pork and a lot
of cheaper cuts of meat," Johnny says. "But now we're coming up on the year
2000 and we don't have any more excuses not to eat right. Black folks need to
get serious about their diets and we can do that and have fun with it, too."
RIGHT STARTS
To play baseball, you've got to have a ball and bat. To cook lowfat, you have
to have lowfat ingredients. These ingredients will help you cut back on
saturated fat and cholesterol as well.
"Above all, use seasonings. Use a variety of herbs and spices instead of salt
and use them often. Instead of salt in your greens, add fresh green pepper
and basil. When cooking black eyed peas, add Spanish onion and crushed black
pepper. Add pepper first, then taste. You'll discover a new, intense flavor
in all your main dishes."
--Leah Chase
"Always use lowfat (1% or 2% fat), skim, nonfat dry, or evaporated skim milk
for cooking instead of whole milk or cream. It makes little difference to the
taste, but a big difference to your health."
--Johnny Rivers
The key to cooking "Down Home Healthy" is to use:
Lean meats such as round, instead
sirloin, of
chuck arm pot roast, loin,
lean and High fat meat
extra lean ground beef
(see list p.31)
Poultry with skin removed
Fish
Bean and grain dishes
Skinless chicken thighs instead Neck bone
of
Turkey thighs instead Ham hocks and
of fatback
Small amount of vegetable oil instead Lard, butter,
of or other fats
that are hard
at room
temperature
Turkey bacon, lean ham, instead Pork bacon
Canadian bacon (omit if on a of
low sodium diet)
Ground skinless turkey instead Pork sausage
breast of
Ground boneless turkey instead Grond beef and
breast of pork
Lowfat (1% - 2%) or instead Whole milk
nonfat/skim milk of
Lowfat or part skim milk instead Whole milk
cheeses of cheeses
Evaporated skim milk instead Cream
of
Mustard instead Regular
of mayonnaise in
sandwiches
Nonfat or lowfat dressing, instead Regular
yogurt or mayonnaise of mayonnaise in
salads and
sandwiches
Fruits & vegetables without instead Avocado,
added fat of olives, etc.,
as salad
garnishes
Low sodium bouillon and instead Regular
broths of boullions and
broths
Now that the cupboard is stocked, let's look at the kitchen. Put away that
deep fat fryer and replace it with a steamer. Get in the mood by thinking
about:
Broiling, steaming, instead of Frying
roasting/baking, Basting with fat
microwaving, grilling, Cooking with
braising, stewing, fatty sauces and
boiling, simmering, stirfrying gravies
with a little bit of oil
(no more than 1-2 tablespoons
oil for 4 servings)
MENU
20-Minute Chicken Creole*
Garlic Mashed Potatoes*
Green Salad With Lemon Wedges
Old Fashioned Bread Pudding
Apple-Raisin Sauce
"For a while, my father didn't want to raise chickens. They always seemed to
get into his precious garden. Later, he relaxed a little and we enjoyed the
fruits of his labors with fried chicken and chicken creole. When I discovered
that frying in fat was unhealthy, I cut back. For this 'Creole,' I use no fat
at all and use lots of vegetables. Tastes great!"
--Leah Chase
"I make my bread pudding without butter and with evaporated skim milk and egg
whites now. Same rich taste, fewer calories and next to no fat. For a
delicious sauce, mix cornstarch with a little water and stir it into the hot
milk, sugar and seasonings mixture. You don't have to use the traditional
butter and flour."
-Leah Chase
*Recipe included
20-MINUTE CHICKEN CREOLE
4 medium chicken breast halves (1 1/2 lbs total), skinned, boned, and cut into
1-inch strips*
1, 14-oz can tomatoes, cut up**
1 cup low sodium chili sauce
1 1/2 cups chopped green pepper (1 large)
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tbsp chopped fresh basil or 1 tsp dried basil, crushed
1 tbsp chopped fresh parsley or 1 tsp dried parsley
1/4 tsp crushed red pepper
1/4 tsp salt
Nonstick spray coating
Spray deep skillet with nonstick spray coating. Preheat pan over high heat.
Cook chicken in hot skillet, stirring, for 3 to 5 minutes, or until no longer
pink.
Reduce heat. Add tomatoes and their juice, low sodium chili sauce, green
pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.
Bring to boiling;
reduce heat and simmer, covered, for 10 minutes. Serve over hot cooked rice
or whole wheat pasta.
*You can substitute 1 lb boneless, skinless, chicken breasts, cut into l-inch
strips, if desired.
**To cut back on sodium, try low sodium canned tomatoes
Makes 4 servings
Per serving:
calories: 255 total
fat: 3 g*
saturated fat: 0.8 g**
cholesterol: 100 mg**
sodium: 465 mg
dietary fiber: 1.5 g
carbohydrates: 16 g
protein: 31 g
Note: Abbreviations used throughout book include:
* g = grams
** mg = milligrams
GARLIC MASHED POTATOES
1 lb potatoes (2 large)
2 cups skim milk
2 large cloves garlic, chopped
1/2 tsp white pepper
Peel potatoes; cut in quarters. Cook, covered, in a small amount of boiling
water for 20 to 25 minutes or until tender. Remove from heat. Drain.
Recover the pot with potatoes.
Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic
is soft, about 30 minutes.
Add milk-garlic mixture and white pepper to potatoes. Beat with an electric
mixer on low speed or mash with a potato masher until smooth.
Microwave Directions
Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes,
uncovered, on 100% power (high) until tender, about 12 minutes, turning
potatoes over once. Let stand 5 minutes. Peel and quarter.
Meanwhile, in a 4-cup glass measure combine milk and garlic. Cook, uncovered,
on 50% power (medium) until garlic is soft, about 4 minutes. Continue as
directed above.
Makes 4 servings
Per serving:
calories: 141
fat: 0.3 g
saturated fat: 0.2 g
cholesterol: 2.0 mg
sodium: 70 mg
dietary fiber: 2 g
carbohydrates: 29 g
protein: 6 g
OLD FASHIONED BREAD PUDDING WITH APPLE-RAISIN SAUCE
BREAD PUDDING
10 slices whole wheat bread
1 egg
3 egg whites
1 1/2 cups skim milk
1/4 cup sugar
1/4 cup brown sugar
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
2 tsp sugar
Preheat the oven to 350 F. Spray an 8x8-inch baking dish with vegetable oil
spray.
Lay the slices of bread in the baking dish in two rows, overlapping them like
shingles. In a medium mixing bowl, beat together the egg, egg whites, milk,
1/4 cup sugar, the brown sugar and vanilla. Pour the egg mixture over the
bread.
In a small bowl stir together the cinnamon, nutmeg, cloves and 2 tsp sugar.
Sprinkle the spiced sugar over the bread pudding. Bake the pudding for 30 to
35 minutes, until it has browned on top and is firm to the touch. Serve warm
or at room temperature, with warm apple-raisin sauce.
APPLE-RAISIN SAUCE
1 1/4 cups apple juice
1/2 cup apple butter
2 tbsp molasses
1/2 cup raisins
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp orange zest (optional)
Stir all the ingredients together in a medium saucepan. Bring to a simmer
over low heat. Let the sauce simmer 5 minutes. Serve warm. Makes 2 cups
Makes 9 servings
Per serving:
calories: 233
total fat: 3 g
saturated fat: 1 g
cholesterol: 24 mg
sodium: 252 mg
dietary fiber: 3 g
carbohydrates: 46 g
protein: 7 g
MENU
Catfish Stew and Rice*
Spinach Salad With Turkey
Bacon Bits/Lowfat Salad Dressing
Summer Crisp*
This is my sister Carolyn's favorite dish. She needed something that could be
cooked quickly in one pot after she got home from work. The main ingredient
was catfish. Since her favorite vegetable was cabbage, it seemed natural to
add that to the stew, too. At my home, I sometimes make this with greens
instead of cabbage."
"Nutritionists say we should eat fish more often. It's relatively low in
calories, low in saturated fat and total fat, a source of high-quality protein
and vitamins and minerals. Any firm fleshed fish would be delicious; a
low-priced fish, like grouper, catfish, or monkfish, would be easier on the
pocketbook. Another simple way of using more fish in your menus is to oven
bake it, following the recipe for the Baked Pork Chops in this cookbook.
--Johnny Rivers
*Recipe included
CATFISH STEW AND RICE
2 medium potatoes
1 141/2-oz can tomatoes,* cut up
1 cup chopped onion
18-oz bottle (1 cup) clam juice or water
1 cup water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
1 1/2 tbsp Hot `N Spicy Seasoning (see recipe below)
Sliced green onion for garnish (optional)
2 cups hot cooked rice (white or brown)
Peel potatoes and cut into quarters. In a large pot combine potatoes,
tomatoes and their juice, onion, clam juice, water, and garlic. Bring to
boiling; reduce heat. Cook, covered, over medium-low heat for 10 minutes.
Add cabbage. Return to boiling. Reduce heat; cook, covered, over medium-low
heat for 5 minutes, stirring occasionally.
Meanwhile, cut fillets into 2-inch lengths. Coat with Hot `N Spicy Seasoning.
Add fish to vegetables. Reduce heat; simmer, covered, for 5 minutes or until
fish flakes easily with a fork.
Serve in soup plates, garnished with sliced green onion. Top with an ice
cream scoop of hot cooked rice. Or, ladle stew over hot cooked rice in soup
plates and garnish with green onion.
*To reduce sodium, try low sodium canned tomatoes
Makes 4 servings
Per serving:
calories: 355
total fat: 5 g
saturated fat: 1.3 g
cholesterol: 65 mg
sodium: 454 mg
dietary fiber: 7 g
carbohydrates: 49 g
protein: 28 g
HOT `N SPICY SEASONING
1/4 cup paprika
2 tbsp dried oregano, crushed
2 tsp chili powder
1 tsp garlic powder
1 tsp black pepper
1/2 tsp red (cayenne) pepper
1/2 tsp dry mustard
Mix together all ingredients. Store in airtight container. Makes about 1/3
cup.
MENU
New Orleans Red Beans*
Hot Fluffy Brown Rice
Mixed Greens*
Sliced Tomatoes and Basil
Whole Grain Bread or Buns
Homemade Applesauce Made With Unpeeled Apples
"Monday was laundry day in our house. Laundry day meant red beans and rice to
us because we let them cook all day as we washed and starched and dried and
ironed the family's clothes. We had plenty of thyme in the gardens so we used
lots of that. What we didn't know then was just how healthy our Monday
dinners were. Today's version, made without fat, is even healthier. It's
just what the doctor ordered!"
--Leah Chase
*Recipe included
NEW ORLEANS RED BEANS
1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tbsp chopped garlic
3 tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper
Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot
combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce
heat. Cover and cook over low heat, for about 1 1/2 hours or until beans are
tender. Stir and mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook,
uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
Serve over hot cooked brown rice, if desired.
Makes 8 servings
Per serving:
calories: 171
total fat: 0.5 g
saturated fat 0.1 g
cholesterol: 0 mg
sodium: 285 mg
dietary fiber: 7.2 g
carbohydrates: 32 g
protein: 10 g
MIXED GREENS
2 bunches mustard greens or kale
2 bunches turnip greens
pepper to taste (optional)
1 tsp salt, or to taste (optional)
Rinse greens well, removing stems. In a large pot of boiling water cook
greens rapidly, covered, over medium heat for about 25 minutes or until
tender. Serve with some of the pot liquor. If desired, cut greens in pan
with a sharp knife and kitchen fork before serving.
Makes 8 servings
Per serving:
calories: 18
total fat: 0.1 g
saturated fat: 0 g
cholesterol: 0 mg
sodium: 153 mg
dietary fiber: 2 g
carbohydrates: 3 g
protein: 1 g
Note: If desired, add 2 tbsp of lean cooked ham, Canadian bacon, or split
turkey thighs to greens before serving. However, this will increase calorie,
sodium, and fat content.
MENU
Baked Pork Chops*
Sweet Potato Custard*
Steamed Broccoli With Lemon Wedge
Cucumber With Mint and Yogurt
Winter Crisp*
Vegetables are so versatile. You'll see what I mean when you try the sweet
potato custard in this book.
--Johnny Rivers
"Meat is very much a part of lean cooking. Just remember the three C's:
--Choose lean cuts of meat.
--Cut all visible fat from meat before preparation.
--Cook in ways that reduce, rather than add, fat.
For example, for this recipe choose center-cut pork chops. Cut off all the
fat you see, then bake, rather than fry, the breaded chops. They'll be just
as juicy, just as tender as fattier, fried chops, but they'll be healthier for
you and the kids."
--Leah Chase
*Recipe included
BAKED PORK CHOPS
6 lean center-cut pork chops, 1/2-inch thick
1 egg white
1 cup evaporated skim milk
3/4 cup cornflake crumbs
1/4 cup fine dry bread crumbs
2 tbsp Hot 'N Spicy Seasoning (see recipe elsewhere in cookbook)
1/2 tsp salt
Nonstick spray coating
Trim all fat from chops.
Beat egg white with evaporated skim milk. Place chops in milk mixture; let
stand for 5 minutes, turning chops once.
Meanwhile, mix together cornflake crumbs, bread crumbs, Hot 'N Spicy Seasoning
and salt. Remove chops from milk mixture. Coat thoroughly with crumb
mixture.
Spray a 13x9-inch baking pan with nonstick spray coating. Place chops in pan;
bake in 375-degree oven for 20 minutes. Turn chops; bake 15 minutes longer or
till no pink remains.
Note: If desired, substitute skinless, boneless chicken, turkey pieces, or
fish for pork chops and bake for 20 minutes.
Makes 6 servings
Per serving:
calories: 186
total fat: 4.9 g
saturated fat: 1.8 g
cholesterol: 31 mg
sodium: 393 mg
dietary fiber: 0.2 g
carbohydrates: 16 g
protein: 17 g
SWEET POTATO CUSTARD
1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
1/4 cup raisins
1 tbsp sugar
1 tsp ground cinnamon
Nonstick spray coating
In a medium bowl stir together sweet potato and banana. Add milk, blending
well. Add brown sugar, egg yolks, and salt, mixing thoroughly.
Spray a 1-quart casserole with nonstick spray coating. Transfer sweet potato
mixture to casserole.
Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato
mixture. Bake in a preheated 300-degree oven for 45 to 50 minutes or until a
knife inserted near center comes out clean.
Makes 6 servings
Per serving:
calories: 144
total fat: 2 g
saturated fat: 0.7 g
cholesterol: 92 mg
sodium: 235 mg
dietary fiber: 1.4 g
carbohydrates: 20 g
protein: 6 g
Note: If made with egg substitute, the amount of cholesterol will be lower.
WINTER CRISP
FILLING
1/2 cup sugar
3 tbsp all-purpose flour
1 tsp grated lemon peel
5 cups unpeeled, sliced apples
1 cup cranberries
TOPPING
2/3 cup rolled oats
1/3 cup packed brown sugar
1/4 cup whole wheat flour
2 tsp ground cinnamon
3 tbsp soft margarine, melted
Filling
In a medium bowl combine sugar, flour, and lemon peel; mix well. Add apples
and cranberries; stir to mix. Spoon into a 6-cup baking dish.
Topping
In a small bowl combine oats, brown sugar, flour, and cinnamon. Add melted
margarine; stir to mix. Sprinkle topping over filling.
Bake in a 375-degree oven for 40 to 50 minutes or until filling is bubbly and
top is brown. Serve warm or at room temperature.
SUMMER CRISP
Prepare as directed, substituting 4 cups fresh or unsweetened frozen (thawed)
peaches and 2 cups fresh or unsweetened frozen (thawed) blueberries for apples
and cranberries. If frozen, thaw fruit completely (do not drain).
Makes 6 servings
Per serving:
calories: 284
total fat: 6 g
saturated fat: 1 g
cholesterol: 0 mg
sodium: 56 mg
dietary fiber: 5 g
carbohydrates: 54 g
protein: 3 g
FIBER
WHAT IS FIBER?
Fiber is found in the stems, seeds, leaves, and fruits of plants. Because
fiber can't completely be digested, it adds bulk and therefore helps to move
food waste out of the body more quickly.
WHERE'S THE FIBER?
Fiber is found only in plant foods, such as:
Whole-grain products including breads from whole wheat, rye, bran, and
cornflour or cornmeal; pastas, whole-grain or bran cereals, brown rice.
Vegetables such as broccoli, brussels sprouts, cabbage, carrots, green beans
and peas, lentils, dried beans and peas, sweet potato, turnip, and all forms
of greens, cooked or raw.
Fruits such as apples, bananas, berries, cantaloupe, kiwi, orange, peaches,
pears, watermelon and other melons, dried fruits such as raisins, dates,
apricots and prunes.
Nuts and seeds (these are also high in fat).
"Growing up, my sisters and cousins and I have happy memories of Mom's meals .
. . lots of fresh vegetables, sweet potato pie and johnny cakes. She could
do wonders with grains and beans. She used to call those things roughage.
Now we call them fiber. According to National Cancer Institute studies, adult
Americans don't eat much fiber--about 11 grams a day on average. But,
research shows populations that eat fiber-rich foods have lower rates of colon
cancer. That's why many health professionals recommend we eat twice as much
fiber as we do today. A meal like this one is really on target!"
--Johnny Rivers
MEATS
LOWER FAT CUTS OF MEAT
Beef -- top round -- eye of round -- round steak -- rump roast -- sirloin tip
-- chuck arm pot roast -- short loin -- strip steak lean -- extra lean ground
beef -- Pork -- tenderloin -- sirloin roast or chop -- center cut loin chops
-- Lamb -- foreshank -- leg roast -- leg chop -- loin chop
MARINADE RECIPE
1 cup ketchup*
1/2 cup water
1/4 cup vinegar
2 tbsp dry onion soup mix**
2 tbsp Worcestershire sauce (optional)
1 tbsp mustard
1 tbsp brown sugar
1 tsp chili powder
Combine marinade ingredients and heat to boiling. Cool and store in
refrigerator until ready to use. Makes enough for 2 lbs of beef or pork.
To lower the salt: *Use low sodium tomato sauce instead of ketchup; and **Use
one cube of low sodium broth and one teaspoon each of onion and garlic powder
instead of dry onion soup mix.
"Other pork cuts to include in a healthy diet are pork loin, center-cut roast,
rump or leg roasts, pork tenderloins, Canadian bacon, and shank half of ham.
But remember that although Canadian bacon and ham are low in fat, they are
higher in sodium than fresh pork."
"Sometimes, less tender cuts of meat like round or rump need marinating. To
add flavor and tenderize, use an oil-free marinade like the recipe above.
Place the meat in a plastic bag set in a deep bowl; pour the marinade into
the bag and tie bag closed. Marinate 1 to 2 hours at room temperature or
overnight in the refrigerator. Turn bag occasionally to distribute the
marinade. Do not baste with the marinade while the meat is cooking. Throw
away all leftover marinade."
--Johnny Rivers
MENU
Black Skillet Beef With Greens and Red Potatoes*
Crispy Whole Wheat Rolls
Fresh Bananas and Grapes
Fig Bar Cookies
"This has everything a busy person needs. It's quick, uses only one pot, (a
black cast iron skillet if you have one), it's inexpensive and tastes
wonderful. I serve it in the cooking skillet, at one of the restaurants
because the colors are so attractive."
"Folks who want meat can still enjoy our favorite recipes. Just plan to eat
no more than two 3-ounce servings of cooked, trimmed meat (4 ounces raw) each
day. I follow the 3 C's rule and I choose lower fat meats. Then I cut off
all visible fat and cook it by baking, simmering, roasting, broiling,
grilling, braising, microwaving, or stir frying in a nonstick skillet. All
breast meat of chicken and turkey, once the skin is removed, is low in fat.
--Johnny Rivers
*Recipe included elsewhere in this cookbook
BLACK SKILLET BEEF WITH GREENS AND RED POTATOES
1 lb beef top round
1 1/2 tbsp Hot 'N Spicy Seasoning (see recipe in this book)
8 red-skinned potatoes, halved
3 cups finely chopped onion
2 cups beef broth
2 large cloves garlic, minced
2 large carrots, peeled, cut into very thin 21/2-inch strips
2 bunches (1/2 lb each) mustard greens, kale, or turnip greens, stems removed,
coarsely torn
Nonstick spray coating
Partially freeze beef. Thinly slice across the grain into long strips
1/8-inch thick. Thoroughly coat strips with Hot 'N Spicy Seasoning.
Spray a large heavy skillet (cast iron is good) with nonstick spray coating.
Preheat pan over high heat. Add meat; cook, stirring, for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat for
20 minutes. Stir in carrots, lay greens over top, and cook, covered, until
carrots are tender, about 15 minutes. Serve in large serving bowl, with
crusty bread for dunking.
Makes 6 servings
Per serving:
calories: 342
total fat: 4 g
saturated fat: 1.4 g
cholesterol: 45 mg
sodium: 101 mg
dietary fiber: 10 g
carbohydrates: 52 g
protein: 24 g
"Research suggests that in addition to fiber, other things in vegetables may
help protect against cancer. Today's menu with greens, potatoes with their
skins on, whole grain rolls, and fruit means that we're eating well while
protecting our family's health. And that's what we care about!"--Johnny
Rivers
MENU
Spaghetti With Turkey* Meat Sauce
Spinach Salad With Light Garlic Dressing
Fresh Strawberries
Oatmeal Cookies
"This is my idea of comfort food. Pasta, whether hot, as in this recipe, or
cold, as in the Chillin' Out Pasta Salad, is my idea of a welcoming dish. My
meat sauces have slimmed down since my early days. This turkey meat sauce is
filling and rich-tasting and is a regular part of my week. Without the skin,
chicken and turkey are relatively low in fat and saturated fat, which makes it
my choice every time. So, remember every time you remove the skin and fat
from poultry, you're helping yourself and your family to good health."
--Johnny Rivers
*Recipe included elsewhere in this book
SPAGHETTI WITH TURKEY MEAT SAUCE
1 lb ground turkey
1 28-oz can tomatoes, cut up
1 cup finely chopped sweet green pepper
1 cup finely chopped onion
2 cloves garlic, minced
1 tsp dried oregano, crushed
1 tsp black pepper
1 lb spaghetti
Nonstick spray coating
Spray a large skillet with nonstick spray coating. Preheat over high heat.
Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat.
Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and
black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15
minutes, stirring occasionally.
Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give
sauce a whirl in your blender or food processor.)
Meanwhile, cook spaghetti according to package directions; drain well. Serve
sauce over spaghetti with your favorite crusty, whole grain bread.
Makes 6 servings
Per serving:
calories: 330
total fat: 5 g
saturated fat: 1.3 g
cholesterol: 60 mg
sodium: 280 mg
dietary fiber: 2.7 g
carbohydrates: 42 g
protein: 29 g
CHILLIN' OUT PASTA SALAD
8 oz (2-1/2 cups) medium shell pasta
1 8-oz carton (1 cup) plain nonfat yogurt
5 tbsp spicy brown mustard
2 tbsp salt-free herb seasoning
1 1/2 cups chopped celery
1 cup sliced green onion
1 lb cooked small shrimp
3 cups coarsely chopped tomatoes (about 3 large)
Cook pasta according to package directions. Drain; cool. In a large bowl
stir together yogurt, mustard, and herb seasoning. Add pasta, celery and
green onion; mix well. Chill at least 2 hours. Just before serving,
carefully stir in shrimp and tomatoes.
Makes 12 servings
Per serving:
calories: 140
total fat: 1 g
saturated fat: 0.1 g
cholesterol: 60 mg
sodium: 135 mg
dietary fiber: 1.3 g
carbohydrates: 19 g
protein: 14 g
"My family life was, and still is, the center of my life. Healthy food was
very much a part of growing up. On the Sabbath, when I was a kid, Mom would
have the table heaped with good food: vegetable loaves, broccoli casserole,
cornbread made with Alabama cornmeal, and fresh fruits. So, you can see that
eating lowfat is not something new. In fact, eating lowfat takes me back to
my childhood. Today, our family is much larger and we only get together about
once a month. We all gather at my Mom's place--often 50 to 60 people--and
each one of us brings a 'covered dish.' And we play, joke, and eat well. It's
important, I think, to pass on family celebrations and traditions to our kids.
Now, with more knowledge about healthy eating, we know we will be protecting
their health. Chillin' out pasta salad is a favorite 'covered dish' of mine."
--Johnny Rivers
GARDEN POTATO SALAD
3 lbs potatoes (6 large)
1 cup chopped celery
1/2 cup sliced green onion
2 tbsp chopped parsley
1 cup lowfat cottage cheese
3/4 cup skim milk
3 tbsp lemon juice
2 tbsp cider vinegar
1/2 tsp celery seed
1/2 tsp dillweed
1/2 tsp dry mustard
1/2 tsp white pepper
Scrub potatoes; boil in jackets until tender. Cool; peel. Cut into 1/2-inch
cubes. Add celery, green onion, and parsley.
Meanwhile, in a blender, blend cottage cheese, milk, lemon juice, vinegar,
celery seed, dillweed, dry mustard, and white pepper until smooth. Chill for
1 hour.
Pour chilled cottage cheese mixture over vegetables; mix well. Chill at least
30 minutes before serving.
Makes 10 servings
Per serving:
calories: 151
total fat: 0.5 g
saturated fat: 0.2 g
cholesterol: 2.3 mg
sodium: 118 mg
dietary fiber: 3.1 g
carbohydrates: 30 g
protein: 6 g
"There are 160 of us in my immediate family, and believe me, we're family in
the best sense. Every year, we have a bang-up family party over at a friend's
place in Lacombe. There's baseball, swimming, boating, fishing, water skiing,
and of course, good food. Now I can share with them great tasting lowfat
foods like this garden potato salad. It tastes just as good as the old
fashioned kind.
P.S. If lowfat cottage cheese isn't your thing, you can substitute nonfat
yogurt mixed with a bit of reduced-calorie mayonnaise for part of the
dressing. For myself, I like it with the cottage cheese."--Leah Chase
SUBSTITUTION SAVVY
You don't have to give up your favorite foods to eat a healthy diet. There
are a number of ways to make the foods you love to eat lower in fat. Here are
just two.
Lowfat Tip for Cooking Potatoes
Rather than home fries in butter, layer sliced potatoes (with some onion
slices) in a cast iron skillet coated with no stick spray. Brush tops lightly
with vegetable oil. Sprinkle with paprika and freshly cracked pepper. Roast
the potatoes in the skillet in a 425 degree oven for 20 to 30 minutes or until
potatoes are brown on top.
Remove the Fat
To defat homemade broths, soups and stew, prepare the food ahead and chill it.
Before reheating the food, lift off the hardened fit formed at the surface.
Or, if you don't have the time to chill the food, float a few ice cubes on the
surf ice of the warm liquid to harden the fat. Then, remove the fat and
discard.
When sauteing onion for use nonstick spray, water
flavoring stews, soups and or stock
sauces,
When making a salad dressing, use equal parts water and
vinegar and half as much
oil. To make up for less
intense flavor, add more
mustard and herbs.
When making chocolate use 3 tablespoons of
deserts, cocoa (if fat is needed
to replace the fat in
chocolate, add 1 tbsp or
When making cakes and soft- less of vegetable oil)
drop cookies, instead of 1 ounce of
baking chocolate.
When making muffins, quick use no more than 2 breads,
biscuits, tablespoons of
fat for each cup of flour.
When making muffins or quick breads, use 3 ripe,
quick breads very well mashed bananas
instead of 1/2 cup butter
or oil.
When baking or cooking, use 3 egg whites and 1
yolk instead of 2 whole
eggs; use 2 egg whites
instead of 1 whole egg.
When making pie crust, use only 1/2 cup
margarine for every 2
cups of flour.
When you need sour cream, blend 1 cup lowfat
cottage cheese with 1
tablespoon skim milk and
2 tablespoons lemon
juice, substitute plain
or nonfat lowfat yogurt,
or try some of the
reduced fat sour cream
substitutes.
When a recipe calls for butter, choose margarine with
lard, or shortening, liquid vegetable oil as
shortening, the first
ingredient listed on the
label.
To cut saturated fat, use regular soft
margarine made with
vegetable oil instead of
butter or lard. In
general, diet margarines
should not be used in
baking.
PUBLICATIONS
Here's a list of free or low cost publications.
American Cancer Society
Eating Smart (free)
The Good Life (free)
Eat to Live (free)
To order (pending availability), call your local chapter of the American
Cancer Society or call 1-800-227-2345.
American Dietetic Association
The New Cholesterol Countdown (free)
LEAN Toward Health (free)
Write: National Center for Nutrition and Dietetics, (ADA, 216 W. Jackson
Blvd., Suite 800, Chicago, IL 60606-6995 or call the consumer nutrition hot
line 1-800-366-1655. Speak with a registered dietitian Monday-Friday 9 am-4
pm CST or listen to nutrition messages 24 hours daily.
American Heart Association
The American Heart Association Diet: An Eating Plan for Healthy Americans
(free)
Cholesterol and Your Heart (free)
Dining Out: A Guide to Restaurant Dining (free)
How to Have Your Cake and Eat it Too (free)
Nutrition Labeling: Food Selection Hints for Fat-Controlled Meals (free)
Nutrition Meals (free)
Recipes for Low-Fat, Low Cholesterol Meals (free)
Write: American Heart Association, National Center, 7272 Greenville Avenue,
Dallas, TX 75231. Or call 214/706-1179.
National Cancer Institute
Diet, Nutrition & Cancer Prevention: The Good News (free)
Eat More Fruits and Vegetables (free)
Easy Entertaining with Fruits and Vegetables (free)
Eat More Salads (free)
Write: Diet, Nutrition & Cancer Prevention Booklets, National Cancer
Institute, Building 31, Room 10A24, Bethesda, MD 20892 or call 1-800-4-CANCER
National Heart, Lung, and Blood Institute
So You Have High Blood Cholesterol ($1, stock number 017-043-00119-2)
Eating to Lower Your High Blood Cholesterol ($2, stock number 017-043-00118-4)
Write: Superintendent of Documents, US Government Printing Office, Washington,
DC 20402. Send check, money order or use VISA or Mastercard.
The following are available free from NHLBI Information Center, P.O. Box
30105, Bethesda, MD 20824-0105, 301/951-3260:
Healthy Heart Handbook for Women (NIH Publication No. 92-2720)
Facts About Blood Cholesterol (NIH Publication No. 90-2696)
Eat Right to Lower Your High Blood Cholesterol (NIH Publication No. 90-2972)
Check Your Weight and Heart Disease I.Q. (NIH Publication No. 90-3034)
Facts About Blood Pressure (NIH Publication No. 92-3281)
Eat Right to Lower Your High Blood Pressure (NIH Publication No. 92-3289)
U.S. Department of Agriculture/U.S. Department of Health and Human Services
Nutrition and Your Health: Dietary Guidelines for Americans
(HG-232, single copies free).
Write: Consumer Information Center, Department 514-X, Pueblo, CO 81009.
U.S. Department of Agriculture
Dietary Guidelines and Your Diet (HG-232-1 through 7, $4.50 for seven
bulletins, stock number 001-000-04467-2).
Write: Superintendent of Documents, US Government Printing Office, Washington,
DC 20402. Make check or money order payable to the Superintendent of
Documents or call 202/783-3238. Orders may be charged to VISA or Mastercard.
Preparing Food and Planning Menus Using the Dietary Guidelines ($2.50, item
number 172-V)
Making Bag Lunches, Snacks and Desserts Using the Dietary Guidelines ($2.50,
item number 173-V)
Shopping for Food and Making Meals in Minutes Using the Dietary Guidelines
($3.00, item number 174-V)
Eating Better When Eating Out Using the Dietary Guidelines ($1.50, item number
175-V)
Write: Consumer Information Center, Department 70, Pueblo, CO 81009. Specify
item number and title, and enclose check or money order payable to
Superintendent of Documents.
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Date Last Modified: 06/1994
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